DBT Skills Training Classes

These skill training classes are designed to teach concrete skills used in Dialectical Behavior Therapy (DBT) to help us Accept situations in our lives, even though we may not have caused the situation; and to help us to effectively Change how we respond and react to the situations. In DBT Skills Training Class you will learn Acceptance Skills such as Mindfulness and Distress Tolerance Skills; and Change Skills such as Emotion Regulation and Interpersonal Effectiveness Skills.

Mindfulness Skills Training Class (Acceptance skills) will teach you how to consciously focus your mind in the present moment without attachment to the moment. You will learn:

  • The benefits of practicing mindfulness

  • How mindfulness is used to reduce suffering, increase happiness and experience reality as it is

  • The three set of skills that form the backbone of mindfulness practice: wise mind; the "what" skills of observing, describing, and participating; and the "how" skills practicing nonjudgmentally, one-mindfully and effectively

  • The three states of mind: Emotion mind, Wise mind and Reasonable mind

Distress Tolerance Skills Training Class (Acceptance skills) will give you the tools to effectively endure a stressful situation without making it worse. You will learn:

  • Ways to survive a stressful situation without making it worse

  • Effective crisis skills and when to use them

Emotion Regulation Skills Training Class (Change skills) will teach you the ability to control or influence which emotions you have, when you have them and how you express and experience them. You will learn:

  • To identify, label and understand 10 primary emotions

  • Effective skills to control (or regulate) your emotions

Interpersonal Effectiveness Skills Training Class (Change skills) will teach you how to communicate effectively and cope with conflict while maintaining relationships and your self-respect. You will learn:

  • How to identify, label and describe what is getting in the way of you communicating effectively

  • How to clarify and prioritize what you want to achieve in interpersonal situations

  • Effective skills in being able to get what you want, effective skills in maintaining the relationship (i.e. a work relationship, a family relationship, a social relationship, etc.), and effective skills in keeping your self respect